PRO CYCLISTS might get their bike clothes for free and have VO2-max ceilings the rest of us can only dream about, but many of them are like us in one surprising way: If they don't watch what they eat, they gain weight fast. We asked 10 racers how they stripped the fat—from 10 to 80 pounds—from their bodies and transformed themselves into lean machines. Their tips are refreshingly simple and undeniably effective.

I LOST 55 POUNDSThe Racer: Dan SchmatzThe Body: 5-foot-10, 160 lb.The Team: BMCThe Secret: "Exercise early, abstain late."
Schmatz's hard-core routine isn't for the faint of heart: He doesn't eat after 7 p.m., and he often does a 30- to 60-minute run, ride or hike before breakfast. Some studies show that low-intensity exercise before breakfast helps the body burn more fat than usual. Schmatz cautions that if you try this, don't cancel the benefit by pigging out: "A lot of people don't realize that a breakfast of a gourmet coffee drink and a bagel can pack 1,000 calories," he says.

I LOST 10 POUNDSThe Racer: Jeremy Horgan-KobelskiThe Body: 6-foot-1, 150 lb.The Team: Subaru-TrekThe Secret: "Eat dinner like a pauper."
The winner of four consecutive national mountain bike championships, Horgan-Kobelski says, "The single biggest thing that has helped me lose weight has been eating a light dinner. Even after a huge day of training, if I fueled properly throughout and after the ride, I can usually get away with eating just some salad or steamed or grilled vegetables with a small amount of lean protein."

I LOST 10 POUNDSThe Racer: Betina HoldThe Body: 5-foot-6, 125 lb.The Team: CheerwineThe Secret: "Chew more."
When she was desperate to lose weight to transform herself from muscled-up competitive rower to lean cyclist, Hold stumbled onto one of the simplest ways to lose weight. Studies have shown that simply chewing your food longer--as many as 100 times per bite, in some research--results in reduced caloric intake. Hold also began chewing gum at the first craving for food. She says it gives her time to decide, "Am I really hungry or am I bored, nervous or stressed? I find in many cases, I just chew some gum and I don't really need food."

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I LOST 80 POUNDSThe Racer: Jack Seehafer
The Body: 5-foot-6, 145 lb.The Team: Einstein's cyclingThe Secret: "The simplest way: Ride more, eat less--and drink less beer."
Seehafer packed on 100 pounds during seven years of inactivity when he stopped cycling after high school. After he started riding again, the weight came off, which motivated him to cut calories from his diet. This can be as simple as using smaller plates at home, always leaving several bites on your plate, or waiting 15 minutes before deciding whether to go back for seconds. When Seehafer met lean pro Kori Kelly, whom he eventually married, he adopted her eating habits and chiseled away more weight. Today, he keeps the pounds off with vigilance: "As soon as I notice that I've gained a couple pounds, I immediately adjust what I'm eating and increase my exercise," he says.

I LOST 40 POUNDSThe Racer: Devora PetersonThe Body: 5-foot-1, 118 lb.The Team: Tokyo Joe's/GoliteThe Secret: "Seek professional help."
Peterson says that paying a dietitian to analyze her intake and recommend changes was worth the money because there's less for her to think about. After you submit a detailed, multiday food record to your dietitian, you will receive a meal plan customized to your needs, specifying how many servings of foods you should eat from each food group. Some plans chart out each meal, and explain basic information such as what size a serving is. Says Peterson, "It keeps me honest." Peterson.